The game of golf has evolved even in the most recent decades with trailblazing professionals like Tiger Woods and Bryson DeChambeau redefining golfers as athletes. They’ve proven that exercises which build strength and improve flexibility can elevate one’s ability to hit the ball further and shoot lower scores.
While you don’t need to aspire to their intense levels of athletics, there are simple exercises you can do every day that will improve your core strength, cardiovascular health, posture, balance, and flexibility. This will result in a better and more enjoyable game of golf. Always consult your physician and a fitness professional to ensure proper form before you begin new exercise routines.
Try these three simple exercises you can do from home:
- Lunges. This exercise can help strengthen your core and lower body, as well as improve flexibility and balance. Stand with your feet hip-width apart, and your hands on your hips, take a big step forward, and lower your back knee near the ground. Stand back up straight, and switch legs. Ensure that your front knee does not stick out above your foot, and keep your core engaged throughout the motion. You can do this exercise while holding onto a counter or sturdy chair if necessary. Repeat 8-15 times per side.
- Squats. Squats strengthen the lower body and core muscles, and improve flexibility and knee stability. Stand with your feet about shoulder-width apart. Send your hips back and lower down as if you’re sitting in a chair, while raising your arms in front of you. Get your thighs as close to parallel with the ground as you can. Keep your spine straight, your chest up, and your heels grounded. Don’t let your knees touch. Press up through the heels to stand up again. You can perform this exercise while holding onto a counter or chair if necessary. Repeat 8-15 times.
- Kettlebell swings. When performed correctly, kettlebell swings build total-body strength, power, and balance. An ideal kettlebell weight for beginners is 18 lbs for women, or 35 lbs for men. Stand with your feet shoulder-width apart, holding the kettlebell between your legs, with both hands. Bend your knees slightly, making sure your shoulders and back are straight. Hinge forward from the hips to bring the kettlebell back between your legs, then snap forward with the hips as you stand tall. The motion should come from the hips and not the arms, and getting height with the kettlebell is not the main goal. Repeat 10 times.
Feeling inspired? Get involved with your communal fitness groups, or start your own! Happy golfing!